Category Archives: Aerobic training

8/29 Bike 3 min, nasal breathing only Bike 2 min, inhale through nose exhale through mouth Bike 1 min regular breathing + EMOM x 15-18 Min 1 – Bike 13 cals Min 2 – Bike 15 cals Min 3 – … Continue reading →

8/22 Gait prep + Hypoxic breathing x 4 sets + 6 sets, new set every 5 min Sets 1,4,7 – Ski 20 cals + Run 400m Sets 2,5,8 – Echo 23 cals + Run 400m Sets 3,6,9 – Row 26 … Continue reading →

1.5 mile ruck jog/walk (mix of a run effort and a walk effort) the gym has a 150m-ish lap, so started off with a walk one jog 1, walk 1 jog 1.5 + Every 2 min x 10 alternating sets … Continue reading →

8/8 1 mile ruck jog Done – more of a shuffle than a jog + Every 2 min x 10 alternating sets (5 each) Odd sets – 10 cal standing C2 @ damper 10 + 10 cal seated C2 @ … Continue reading →

7/25 (last step of this progression, I promise) Ruck walk 1.5 mile, conversational + Row 500m @ 1:58-2:00/500m, rest 120 sec x 24 sets *target staying around 22 strokes/min Hit all numbers as prescribed – i had one major problem, … Continue reading →

7/11 Ruck walk 1 mile, conversational done – it was a nice cold day for this + Row 500m @ 1:58-2:00/500m, rest 120 sec x 12-15 sets *target staying around 22-24 strokes/min 1:59—1:58.8—-1:59.1—–1:59.3—–1:58.9—–1:59.4—-1:58.8—-1:59.0—–(1:58.1—-1:57.7—-1:58.8—-1:58.9) – the last 3 sets are stopped … Continue reading →

7/4 5 min easy row with monitor on force curve done + TTT gait prep done + Every 3 min x 8 sets Row 20 cals 5 shuttle runs *target consistent finish times consistent times completely backfired….i did this with … Continue reading →

6/27 Iso ring holds – do 2-3 sets of each, rest as needed Straight arm Bent arm Bottom of 1-arm archer pushups Done and upped the iso holds by about 5-8 seconds this week  + Row 5 min with display … Continue reading →